Get fit and firm faster—and lose up to 2 sizes in 8 weeks!

If your New Year's resolution engine needs a little revving—or could use a total jump start—you've turned to the right article: You can hit your fitness goal faster than you ever believed with this turbocharged plan guaranteed to melt fat and slash inches—in under 30 minutes a day. The secret: 3-in-1 toning moves that pair resistance bands with dumbbells. Research shows that this killer combo builds strength 3 times faster than standard issue dumbbell exercises alone. But we didn't stop there. To speed your slim-down, we've added calorie-torching walking intervals and a waist-whittling eating plan. A few times a week, you'll also do 20 to 30 minutes of whichever type of exercise you like best.

We know this approach works because we asked exercise scientists to test the program on 12 real women for 2 months. Not only did they get stronger and more shapely, but they lost up to 6 pounds in 3 weeks and up to 11 pounds by the end of the program.

Lose More Weight in Less TimeWant to shorten your workout time and get even better results? Alternate bursts of power walking with ones at a slowed-down pace. It increases the number of your mitochondria, the powerhouses in cells that convert fat to energy. The result: You burn more calories, even while you sleep.

Your Fat-Blast Interval WorkoutGauge your effort level on a scale of 1 to 10: "1" is sitting on the couch; "10" is sprinting as hard as you can.

ACTIVITY TIME EFFORT LEVEL

Warm-up 5 minutes 4-5

Intervals 19 minutes Alternate

Cool-down 2 minutes 4-5

Alternate between 1 minute at a 7-8 effort level followed by 1 minute at a 5-6 effort level.

Total workout time: 26 minutes!

Adapted from the book Tone Every Inch (Rodale, 2012) by Natalie Gingerich Mackenzie with the editors of Prevention. Order your copy of Tone Every Inch today!

Do 8 to 12 repetitions of each of the following Triple-Duty Toning moves to complete 1 set. Once you get comfortable with the moves, work on increasing to 2 or 3 sets per workout, up to 3 times a week. For each exercise, the combined resistance of the dumbbell weight and the band strength should allow you to complete 8 reps to start. When you feel like you can keep going after 12 reps, increase the dumbbell weight, the resistance band strength, or both.

Stand with band under left foot, free end plus 1 dumbbell in left hand. Bend left elbow and raise arm to chest level. This is starting position. Press up. Bend left elbow to lower forearm behind you. Straighten, then return to start. That is 1 rep. Complete reps. Repeat on opposite side for 1 set.

2. Move: Triple-Duty Chest PressTargets: Chest, arms

Lie on a bench (a coffee table, a step bench, or the floor also works) with face up, knees bent, and feet flat on floor, band under back. Hold 1 end of band plus 1 dumbbell in each hand, elbows bent and hands near chest. Press up until arms are straight. Pause, then slowly return to starting position.

3. Move: Triple-Duty Squat And CurlTargets: Butt, thighs, upper arms

Stand with feet hip-width apart, middle of band under both feet, 1 loose end plus 1 dumbbell in each hand, palms facing sides. Bend knees and lower as if sitting into a chair, keeping knees behind toes. Bend elbows to curl forearms upward, rotating wrists so palms face chest. Press into heels to stand, then slowly lower arms back to starting position.

Get Even More From Your Move: Balance on 1 leg as you squat, band under your standing foot. Switch the standing foot after each set.

Tie band to the leg of a piece of heavy furniture. Stand with anchored band to your left. Grasp ends of band and 1 dumbbell in both hands. Step diagonally back and to left with right foot, and bend both knees about 45 degrees as though into a curtsy. Straighten legs, bringing right leg parallel to left leg, then rotate torso to the right. Repeat on opposite side for 1 set.

5. Move: Triple-Duty Butt KickerTargets: Butt, backs of thighs, abs

Get on hands and knees, wrists below shoulders and knees below hips. Wrap band around left heel and place dumbbell in crook of left knee. Grasp 1 end of band in each hand. Keeping right foot flexed, press left heel up and back. Lower to start. Complete reps. Repeat on opposite side for 1 set.

6. Move: Triple-Duty Pullover And CrunchTargets: Abs, backs of arms

Tie band to the leg of a piece of heavy furniture. Lie on back with head resting on floor in front of anchored band, knees bent. Bending elbows, reach back to grasp 1 end of band, along with 1 dumbbell, in each hand, arms bent about 90 degrees. Engage abs to crunch upward. Staying lifted, press weights forward, straightening arms. Slowly lower body, then arms.

[header = Abs Exercises]

7. Move: Triple-Duty Bent-Over RowTargets: Butt, back, arms

Stand with feet staggered, left foot in front. Place middle of band under left foot and grasp 1 end of band along with 1 dumbbell in each hand. Hinge forward and extend right leg straight back until torso and right leg are about parallel to floor, arms hanging straight down. Bend elbows to pull band and dumbbells toward underarms. Complete reps, keeping right leg lifted. Alternate standing leg for each set.

8. Move: Triple-Duty Side Leg-Lift CrunchTargets: Butt, hips, waist

Wrap band several times around middle of 1 dumbbell, then tie remainder of band around thighs at arm's distance. Lie on right side, legs stacked, right arm extended, head resting on arm. Rest dumbbell on left hip. Raise left leg, crunching torso a few inches off floor. Complete reps. Repeat on opposite side for 1 set.